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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: matzah ball

In the 7 days ending Jan 30, 2017:

activity # timemileskm+m
  running10 4:13:00
  orienteering2 2:21:00
  walking3 1:30:00
  rock climbing1 50:00
  yoga1 15:00
  running strength conditioning1 10:00
  Total17 9:19:00
  [1-5]16 8:39:00

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Monday Jan 30, 2017 #

9 AM

running (indoors wood floor) 25:00 [1]
shoes: skechers go run 4 - 2

big hole to dig out of. feel weak. i guess big o-day on top of fasting, prep and anaesthesia was more of a stress than I thought.

indoors warmup and moving drills, 5 minutes walking wu/cd.
10 AM

walking 20:00 [1]
shoes: skechers go run 4 - 2

shortened walk due to rambunctious toddler
4 PM

running (trail, slightly muddy) 1:05:00 intensity: (40:00 @2) + (25:00 @3)
shoes: adidas boston boost #3

At cliff cave. Preceded by heavy sugar and chocolate consumption. Pretty good clip w map, tracking position on mostly unmapped trails pretty well. Great way to combine decent run training w some bonus orienteering skills.

On a side note, they have marked the path of the new asphalt highway aka bike path thru the woods. Going to eliminate a ton of trees, chase away the deer and generally have a very large impact on the nature of this venue. I realize I might be the only person in the world who cares about this...nonetheless, I am sad. RIP Cliff Cave as it was.
C • That sucks!!! 2

Saturday Jan 28, 2017 #

Event: SLOC - Babler SP
 
9 AM

running (mostly trail) 35:00 [2]
shoes: adidas boston boost #3

warmup and cooldown
10 AM

orienteering (steep, off and on trail) 1:30:00 intensity: (45:00 @2) + (45:00 @3)
shoes: inov-8 talon 212

Babler O meet green course. Time is estimate. Physical course, and went at it w a blunt instrument but got it done. Good kick-out-the-post-procedure-blues event. Talon 212's were pretty good.
C • Good start 2
12 PM

rock climbing 50:00 [2]

Stopped by Chesterfield Upper Limits on way back. Pretty tired but fun. I discovered that the 'kids room' was actually the most appropriate and fun for me. Giant cube-like boxes strung vertically w cables (tried to climb without using affixed holds, couldn't get over the third cube), cargo net, corner dihedral w giant bubbles, chimney between one wall and another w natural features, some laybacks on stacked padded piers. A lot of out of the box thinking and great general conditioning.

Friday Jan 27, 2017 #

9 AM

walking 30:00 [1]
shoes: inov-8 talon 212

dog and baby show, a little bit of jog in there. trying to break in talon 212's but they dont really seem like they need it. promise to be real good shoes for terrain running.
11 AM

running warm up/down (indoors wood floor) 15:00 [2]
shoes: inov-8 talon 212

Thursday Jan 26, 2017 #

5 AM

running (indoor wood floor) 10:00 [2]
shoes: nike lunaracer

Indoors warmup routine. interesting shift of form to run as if I was carrying a big bowl of liquid in my stomach that I didn't want to spill (which in effect I was, prep for procedure that shall go unnamed). Seemed to direct more power to the legs.

I think the best way for me to do these indoor runs is to go hard one way (considering its only 8 meters!) and medium easy on the way back, repeat ad infinitum.
6 AM

running (indoors wood floor) 10:00 [3]
shoes: nike lunaracer

another round 15 minutes later. more like workout than junk miles, sort of formalizing what i often did anyway. so in 10 minutes: 60 x 8m @ 3 sec. (5:20 mile pace, including start) w/ 7 sec. 2 turnarounds and jog. hmmm, thats not even a mile, numbers are not making sense. need to click watch rather than just looking.
C • 5:20 pace in 8 meters? 2

Wednesday Jan 25, 2017 #

running 20:00 [2]
shoes: nike lunaracer

warmup indoors, then 1/2 hour later dog jog.
10 AM

running 30:00 intensity: (25:00 @2) + (5:00 @5)
shoes: adidas takumi sen boost

another 1/2 hour and then to track. on sugar/electrolyte 'marathon' diet, so wanted to keep it intense but short. 11 x 100 w/1R. Started w a couple of 21's, but after that high 18's.
1 PM

running (grass) 20:00 [2]
shoes: nike lunaracer

jog around the lakes at wilmore. starting to drag a bit.
7 PM

yoga 15:00 [1]

regular stuff and standing - triangles, warrior, salute

running strength conditioning 10:00 [1]

1x side and front plank variations,supermen, light upper body

Tuesday Jan 24, 2017 #

9 AM

walking 40:00 [0]
shoes: adidas boston boost #3

dog and baby show
11 AM

orienteering (steep terrain) 51:00 intensity: (15:00 @1) + (36:00 @2)
shoes: adidas boston boost #3

control picking at Rockwoods range back and forth over ridge, lots of climb
12 PM

running (trail) 23:00 [2]
shoes: adidas boston boost #3

back along top of ridge, pleasant 50 deg, little wind

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